180cm and 65kg
I am using the FORCE 5 (made by davisj3537) right now and have been using it for 2-3 months.
Workout program:
Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset
Workout B
Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8 (any grip)
Ab work 2x15/Bicep curls 2x10 Superset
So I want to get big as fast as possible, my macro is correct since im counting it everyday and I just need a plan for a dude who goes to the gym 5 times a week.
I am using the FORCE 5 (made by davisj3537) right now and have been using it for 2-3 months.
Workout program:
Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset
Workout B
Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8 (any grip)
Ab work 2x15/Bicep curls 2x10 Superset
So I want to get big as fast as possible, my macro is correct since im counting it everyday and I just need a plan for a dude who goes to the gym 5 times a week.
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